30 Days Abs Challenge 💪

Wanna lose belly fat and strengthen core muscles?

You need to exercise, eat healthy, have a regular sleeping pattern, drink adequate water and detox your body.

Healthy eating habits:
• Eat fruits, vegetables and protein-rich food on a daily basis.
• Avoid junk food, deep fried food, chocolates, etc.
• Do not skip meals, especially breakfast. Eat 3-4 meals a day.
• Have your dinner atleast 2 hours before going to bed.

Regular sleeping pattern:
• Minimum of 6 to 8 hours of sleep is required every night.
• Don’t stay up late. Sleeping early reduces bloating of the belly.
• Avoid taking naps in the afternoon.

Adequate water:
Drink atleast 6-8 glasses of water everyday. Keep yourself hydrated throughout the day.

Detoxing your body:
When you wake up, drink one glass of detox water to cleanse your body. Detox water is prepared by adding few drops of lemon and one spoon of honey to warm water. It removes toxins and unwanted wastes from your body.

Exercise:
The most effective ab exercises are sit-ups, crunches, leg raises and plank.

Follow this workout plan for best results:
1. Day 1 – 15 sit-ups, 5 crunches, 5 leg raises, 10 sec plank.
2. Day 2 – 20 sit-ups, 8 crunches, 8 leg raises, 12 sec plank.
3. Day 3 – 25 sit-ups, 10 crunches, 10 leg raises, 15 sec plank.
4. Day 4 – REST DAY.
5. Day 5 – 30 sit-ups, 12 crunches, 12 leg raises, 20 sec plank.
6. Day 6 – 35 sit-ups, 15 crunches, 15 leg raises, 25 sec plank.
7. Day 7 – 40 sit-ups, 20 crunches, 20 leg raises, 30 sec plank.
8. Day 8 – REST DAY.
9. Day 9 – 45 sit-ups, 30 crunches, 30 leg raises, 38 sec plank.
10. Day 10 – 50 sit-ups, 40 crunches, 30 leg raises, 38 sec plank.
11. Day 11 – 55 sit-ups, 42 crunches, 33 leg raises, 40 sec plank.
12. Day 12 – REST DAY.
13. Day 13 – 60 sit-ups, 45 crunches, 35 leg raises, 45 sec plank.
14. Day 14 – 65 sit-ups, 50 crunches, 40 leg raises, 50 sec plank.
15. Day 15 – 70 sit-ups, 60 crunches, 42 leg raises, 55 sec plank.
16. Day 16 – REST DAY.
17. Day 17 – 75 sit-ups, 70 crunches, 45 leg raises, 60 sec plank.
18. Day 18 – 80 sit-ups, 80 crunches, 48 leg raises, 70 sec plank.
19. Day 19 – 85 sit-ups, 90 crunches, 50 leg raises, 75 sec plank.
20. Day 20 – REST DAY.
21. Day 21 – 90 sit-ups, 95 crunches, 52 leg raises, 80 sec plank.
22. Day 22 – 95 sit-ups, 100 crunches, 55 leg raises, 85 sec plank.
23. Day 23 – 100 sit-ups, 110 crunches, 58 leg raises, 90 sec plank.
24. Day 24 – REST DAY.
25. Day 25 – 105 sit-ups, 120 crunches, 60 leg raises, 95 sec plank.
26. Day 26 – 110 sit-ups, 125 crunches, 60 leg raises, 100 sec plank.
27. Day 27 – 115 sit-ups, 130 crunches, 62 leg raises, 105 sec plank.
28. Day 28 – REST DAY.
29. Day 29 – 120 sit-ups, 135 crunches, 65 leg raises, 110 sec plank.
30. Day 30 – 125 sit-ups, 140 crunches, 65 leg raises, 120 sec plank.